White Fish Marinara with Brown Rice

This main course was something I came up with since I had white fish and tomatoes. I wanted to make a healthy dish that was tasty too. It worked out perfectly.

Here are the steps.

Breaded and Fried Fish
4-6 pieces of White Fish (Tilapa, Flounder, etc.)
1-2 cups of Italian bread crumbs
1 egg
1/8 cup of whole milk or so
Italian Herbs, pepper, cayenne and salt
oil or butter for pan.

Mix the egg, milk and herbs in a bowl. Dip the fish into the batter and then into the bread crumbs. Flip them so they are well covered. Heat up a pan with oil or butter, add breaded fish. Cook completely until one side is almost completely done, then flip. Remove when done and cover.

Marinara Sauce
1 tbsp of olive oil or butter
1 cup chopped yellow onion (1 onion)
1 1/2 teaspoons minced garlic
2-3 cups of fresh tomatoes (I used Roma), canned is okay too
1 small can tomato puree
Italian Season, Salt and Pepper to taste

Added: Fresh Cut Basil, another good addition is a red wine or red pepper flakes

Heat the olive oil/butter in a large skillet. Add the onion and garlic and saute over medium heat, 5 to 10 minutes. Add the tomatoes and let cook down a bit. Add in tomato puree and let simmer down. You can add in basil, wine or peppers if you like.

Plate Assembly
Add Brown Rice to plate, place fish on top of rice and then marinara on top of the fish. Sprinkle with Parmesan Cheese.